7/10/20

Headed into the 11AM class. Feeling pretty good after the rest day yesterday!

Strength

4×6 Floor Press

I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.

Metcon

12-min EMOM:

  • Min 1: 15 DB Hang Power Clean (50#)
  • Min 2: Strict Pull-up
  • Min 3: 12 DB Front Rack Reverse Lunges (50#)

Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!

5/2/20

I had to go into the gym to pick some stuff up. Knocked out a workout while I was there.

Strength

7×1 Front Squat

My legs were pretty sore from this week. I worked up like this:

  • 95# x 5
  • 115# x 5
  • 165×3
  • 185×3
  • 235×1
  • 235×1
  • 245×1
  • 255×1
  • 255×1 (f)
  • 245×1
  • 245×1
  • 245×1

I was pretty disappointed to fail at 255, but I wasn’t feeling particularly strong today.

Metcon

30 Ring Muscle-ups for time

Last time I tackled this one, I did sets of 4 every minute. I thought I’d go for it this time with sets of 5. I got through 15 that way, but I only was able to knock out 4 on my 4th set. Staggered home in sets of 3 and 2. Finished in 6:20, which is still a 10+ second PR! Can’t be upset about that.

Finisher

400m Lunge for tine

Time: 11:49…ouchy

4/13/20

Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.

For time:

  • 20 Walking Lunges (2×50# DB in the hang)
  • 800m Run
  • 15 DB Box Step-ups (20″, 2×50# DB in the hang)
  • 20 Box Jumps (24″)
  • 25 Push Press (2×50# DBs)
  • 50 Abmat Situps
  • 25 Push Press
  • 20 Box Jumps
  • 15 DB Box Step-ups
  • 800m Run
  • 20 Walking Lunges

Time: 23:38

I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.